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OTM 15′:1) 8-12x HRPUs (*weighted)2) 45“ Deadhang on Bar3) 15-20x HollowRocks WOD: AMRAP 15′:Teams of 2 (on/for Quality):8x Burpees16x Lunges (*Jumping)30“ Handstand-Hold(Sc.: on Box, Pike-Push-up-Hold)For Quality:Clean + Jerk 60/40kg(one does work, the other does C+J for Quality. Switch after 1 Round of the AMRAP)

Strength/Skill 8′:– Hand Stand Practice OTM 8′:(5′ warm-up + find weight)#1) Complex:2x Squat Clean 50/35kg2x Hang Power Clean 50/35kg2x (*Split) Jerk 50/35kg#2) 3x Snatch Grip High Pulls x3 50/35kg WOD: DIANE, 21-15-9 reps for time:(5′ warm-up + find weight)– Deadlifts 102/70kg– HSPU’s (sc.: Box / HRPU’s)[Cap 12′]

OTM 15′:1) 4-5x KB Strict Press (each) 20/16kg2) 4-5x 3-way Leg-Raises (sc. bend knees)3) 60“ Jefferson Curls WoD: OTM 12′:(5′ Warm-up + find starting weight)1) 3x Snatches 50/35kg(10x alt. DB-Snatches 50/35lbs)2) 8-10x Burpees *over Bar

Core: Tabata: 8×20“on/10“off1) 1-Leg Romanian DL 24/16kg 4/42) Sideplank 4/43) HollowRocks WoD: Teams of 2 (on/off):For Time:descending Ladder – 10 reps40x Partner Sit-ups (-10reps)40x T2B (-10reps)40x HSPU’s (-10reps)(sc.: on Box / HRPU’s)40x Pistols (-10reps)(assisted / Jumping Squats)[Cap 20′]

for Quality 12′:(5′ warm-up, find your starting weight)5x OHS / F-Squats 50/35kg @3“Down10x Rotational Planks10x Burpees1′ Break WoD: Tabata: 20“on/10“off#1: KB-Swings 24/16kg(short Break)#2: Wallballs 20/14lbs(short Break)#3: DU’s/SU’s/3

Ladder, S2O:(3′ warm up + find starting weight)Every 2′ for 4 Rounds:#1 2′: 15x 30/20kg#2 2′: 10x 40/25kg#3 2′: 7x 50/30kg#4 2′: 3-5x 60/40kg–> get heavy WOD: Descending Ladder:10-1 reps FOR TIME of each exercise:(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)– Kettlebell Swings 32/24kg– Sit-ups– Push-Ups[Cap 10′]

Team “Murph”, Teams of 2 (on/off):1,5 km Run (Burpees, Row, SU’s)100x Pull-ups200x Push-Ups300x Squats1,5 km Run[CAP 45′] Rules:– Both team members must run together each time.– Teams may break up exercises between run segments however they wish but only 1 person can be working at a time, while the other team mate is resting.(Adv.: the…

A): OTM 15′:1) 8x Romanian Deadlift 80/50kg2) 10-14x alt. DB-Snatches 50/35lbs3) 16-20x alt. Legraises in Plankposition B) WoD:10 Rounds:5x Pull-ups (*C2B)10x Wallballs 20/14lbsthen: 100x DU’s (300x SU’s)remaining time: Burpees(Cap 15′)

EMOM for 10′:2x Clean +Jerk 60/40kg(Beginner: Practice Clean for 10′) WOD: OTM: 20′ (5 Rds.):1) 5-8 x 3-way-Sit-ups2) 8-12x Floorpress 2×50/35lbs3) Sideplank (30“ each Side)4) 15-20x Squats (*practice Pistols)

Every 2,5′ for 3 Rounds (15′) for Quality:2,5′ Pull-up (*MU) Practice(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)2,5′ SU’s, DU’s, TU’s Practice WoD: AMRAP 9′: ladder +11x KB-Swings 32/24kg (+1)1x V-up (+1) Finisher: Sally